2978: 4 Ways to Guarantee You’re Losing Fat, Not Muscle by Matt McLeod on Weight Management Advice

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[00:00:55] This is Optimal Health Daily. 4 Ways to Guarantee You're Losing Fat, Not Muscle. By Matt McLeod of mattmcleod.org. And I'm your host and narrator, Dr. Neil. Hey there, happy middle of the week Wednesday and welcome back to Optimal Health Daily where I read some of the best health and fitness blogs to you, usually with a bit of my commentary at the end. Now, today is Wednesday and like I do every Wednesday, I like to give you a little bit of inspiration. So with that, here we go.

[00:01:23] Quote, don't give up when you still have something to give. Nothing is really over until the moment you stop trying. Brian Dyson. Alright, now that we're in the right frame of mind, let's get right to it and start optimizing your life. 4 Ways to Guarantee You're Losing Fat, Not Muscle. By Matt McLeod of mattmcleod.org.

[00:01:52] It's actually easy to lose weight. Eat less, move more. Done. The scale will likely go down. But that's short-sighted. Because weight loss isn't what we're going after. We're aiming for fat loss, muscle gain, and to live a sustainable, healthy lifestyle on our own terms. And the number going down on the scale doesn't guarantee any of those.

[00:02:17] In fact, focusing solely on the scale dropping is one of the biggest mistakes you can make when trying to get in better shape and develop healthy habits. This doesn't mean the scale isn't a useful tool for monitoring progress. I still use it regularly with my one-on-one fat loss clients, but as one tool, not the tool. I'll explain how in the next section. But if it's your only indicator of progress, you're more likely to crash diet and cut calories too quickly,

[00:02:47] leaving you tired and hungry, not eat enough protein, causing you to lose more muscle than fat, get emotionally exhausted from fluctuations resulting in burnout and quitting, and eliminate carbohydrates, making you look flat and deflated. So yeah, avoid all that mess by listening to the end of this. Because there is a right way that will get you lean, muscular, and on the path to building a badass body you're proud of. Well, four ways, actually.

[00:03:16] And I've used them to successfully transform over 300 people. It'll work for you too, if you choose to implement it. So, let's dive in. Four ways to guarantee you're losing fat, not muscle. Okay, quick disclaimer. It's hard to not lose any muscle mass during your fat loss phase. You can't fully control tissue storage and breakdown. But these tips will give you the best chance possible at creating the outcomes we're after.

[00:03:43] All right, now that's been said, let's dive in. One. You're losing around one pound per week on average. See, I told you I'd show you how I use the scale the right way. Here's why it matters. If you lose weight too quickly, think more than 1% of total body weight per week, you risk losing more muscle mass, increasing hunger, and causing more overall stress on your body.

[00:04:08] If you lose weight too slowly, like less than half a percent of total body weight per week, you risk spinning your wheels where you don't actually make any significant progress. You just maintain. You can use one half to one percent of your total body weight to get your ideal rate of weight loss per week. But for most people, it comes to about one pound per week on average. Make sure you're weighing at least three times per week,

[00:04:35] with one being on the weekend to get as close as possible to an accurate, true body weight. Now when you weigh yourself, be sure it's in the morning, after using the restroom, and before eating. Note, in the first few weeks of dieting, it's common to lose weight at a higher rate due to initial water weight loss. 2. You're eating a high-protein diet. This one's pretty obvious. A high-protein diet prevents muscle breakdown and encourages other energy sources to be used for fuel,

[00:05:04] like carbohydrates, fats, stored glycogen, fat tissue, and so on. Ideally, you'll have at least three high-protein meals or feedings per day and end up close to 0.7 grams of protein per pound of body weight total for the day. For me, I like two large high-protein meals sandwiched by two high-protein snacks or four total feedings per day.

[00:05:30] For example, a 25-gram protein snack followed by a 45-gram protein meal followed by another 45-gram protein meal followed by a 25-gram protein snack. 3. You're lifting weights and getting stronger each month. No matter what you eat, you won't gain or maintain muscle without resistance training. And when you're eating in a calorie deficit, you're already susceptible to the body using muscle for energy instead of fat.

[00:05:59] Muscle is energy expensive and takes more calories to preserve. So, to bias fat loss over muscle loss, you need 1. Enough food each day but not too much, 2. A high-protein diet, and 3. Resistance training. And ideally, you want to make sure you're getting stronger over time to ensure enough overload for muscle growth. Here's what I do. For my one-on-one clients, I monitor 2-4 compound exercises like

[00:06:29] the squat, bench press, deadlift, and so on, on a monthly basis, and make sure their strength is increased from week 1 to week 4 to week 8, and so on. If they've gained 10 pounds on their bench press over 12 weeks, I can guarantee their muscles will be bigger as a result. And 4. You're seeing waist measurements go down. Like I mentioned earlier, the scale is only one tool in assessing your body composition.

[00:06:57] Taking waist measurements is another tool I found extremely helpful in reassuring my clients that they're losing fat, not muscle. How to measure it Take measurements every 2 to 4 weeks, in the morning before eating or drinking, with your muscles flexed. Note, it's also acceptable to use your favorite belt or pair of jeans as a form of measurement. It's not as exact as using a body tape measure, but it can work fine. And there you have it. You're now equipped with everything you need

[00:07:26] to ensure you're getting lean and muscular in the healthiest way possible. The too-long, didn't-listen version. How to guarantee you're losing fat, not muscle. You're losing around 1 pound per week on average. You're eating a high-protein diet. You're lifting weights and getting stronger each month. And you're seeing waist measurements go down. You just listened to the post titled

[00:07:53] 4 Ways to Guarantee You're Losing Fat, Not Muscle by Matt McLeod of mattmcleod.org And I'll be right back with my commentary. Oikos presents 15 seconds of strength. Here we go. Steve's got a trunk full of groceries and no one to help him. Oh, that's tough, Jim. Looks like a five-trip load at least. He grabs the first bag. The second. Bob, it looks like he's trying to do it all one trip. He shimmies the door open, steps over the dog. Oh, and he stumbles. Oh, right into the kitchen without missing a beat.

[00:08:21] Jim, now that's a man who eats his protein-packed Oikos. With 15 grams of complete protein in each cup, Oikos Triple Zero can help build strength for every day. Oikos, stronger makes everything better. Looking for a snack that's both delicious and packs a protein punch? Then get ready for Wonderful Pistachios. You've gotta hear this. Wonderful Pistachios is one of the highest protein nuts. Each one-ounce serving has six grams of protein, giving you over 10% of your daily value. That means Wonderful Pistachios

[00:08:50] is a good source of protein with zero guilt. Plus, pistachios are known for their protein power, fiber, and better-for-you unsaturated fats. For a combination that may help keep you feeling fuller longer. And on top of all of that, Wonderful Pistachios is a complete protein, providing all nine essential amino acids. Whether you love the satisfying crack of the in-shell varieties, or the pure convenience of no-shells, maybe their new unsalted no-shells that holds the salt, but not the flavor,

[00:09:20] there's a pick for you. They're perfect for that protein pick-me-up, or just a tasty treat. So, get snackin' and get crackin' with the snack that packs a protein punch. Visit WonderfulPistachios.com to learn more. Dr. Neil here for my commentary. Matt's four recommendations are completely aligned with the recommendations I give to my patients. I love that Matt talked about the importance of not just looking at body weight changes, but changes to other things,

[00:09:49] like our waist size. We might see the number on the scale doesn't change, but our pants feel loose, and we're having to tighten our belt to keep our pants held up. That means we're probably losing fat. And when it comes to what to eat, some like to know more specifics. So, Matt suggested that we should aim for 0.7 grams of protein per pound of body weight. And again, this is a good starting point. So, if someone weighs 150 pounds, multiply 150 by 0.7,

[00:10:19] plug that into my imaginary calculator, 105 grams of protein per day. Most adults living in the U.S. get about 80 grams of protein per day on average. So, if protein isn't something you prioritize, then you may need to get a bit more each day if you're trying to lose weight. For example, an extra three ounces of chicken would add an extra 20 to 25 grams of protein to your diet. Oh, and three ounces of cooked chicken is about the size of your palm.

[00:10:48] But again, when it comes to losing body fat, don't forget to check how your pants are fitting. That number on the scale can be misleading. All right, that'll do it for today. I hope you have a great rest of your Wednesday, and I'll see you back here for tomorrow's show where optimal life awaits. Thank you.